CrossFit 45 North – CrossFit
Pull Apart Series (No Measure)
10 Pull Aparts
10 Reverse Pull Aparts (palms up)
10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)
10 90 Degree Reverse Pull Aparts – same but palms up
10 Face Level 90 Degree Pull Aparts
10 Face Level 90 Degree Reverse Pull Aparts
10 Overhead pull aparts (spread the band lower band to shoulder)
Metcon (Time)
50 Wall Balls
40 Dumbbell Snatches
30 Pullups
20 Ring Dips
30 Pullups
40 Dumbbell Snatches
50 Wall Balls
rx+ must use 30/20 and mu into ring dips
Post wod Mobility
pigeon
pike
cobra